StrongBigLean's Journal

[StrongBigLean]

LOWER DAY 1 CYCLE 7

back squat (target 4 sets, 32 reps)

63.5 kg x3
63.5x4
63.5x5
63.5x6
total reps: 18

started feeling something in my right knee joint so took it easy

hack squat (target: 3 sets, 30 reps) (previous best: 15 reps)

22.5x7
22.5x3
22.5x4
total reps: 14

deadlift (target 2 sets, 12 reps)

40x3
40x4
total reps: 7

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 73 reps)

20x16 / 20x16 / 20x16
20x25 / 20x16 / 20x16
20x16 / 20x16 / 20x25
total reps: 57 / 48 / 57





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 7

weigh in: 83 kg

bench press (target: 4 sets, 32 reps) (previous best: 24 reps)

51x9
51x8
51x7
51x3
total reps: 27

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 26 / 26 )

23.5x11 / 17.5x11
23.5x11 / 17.5x11
23.5x9 / 17.5x8
total reps: 31 / 30

barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

68.5x12
68.5x8
68.5x7
68.5x5
total reps: 32 (not the best form)

shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

31x7
31x5
31x4
total reps: 16

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x2
bodyweight x4
bodyweight x7
total reps: 13

lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps)

5x12 / 45x11
5x10 / 45x10
5x7 / 45x11
total reps: 29 / 32





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 7

weigh in: 83 kg

back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

63.5x9
63.5x9
63.5x8
63.5x6
total reps: 32

Romanian deadlift (target: 3 sets, 30 reps)

45x12
45x10
45x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

20x25 / 20x20 / 20x20
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 57 / 52 / 52





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 8

Weigh in: 83.5 kg

back squat (heavy weights, low reps)

70x1
75x1
80x1

bench press (target: 4 sets, 32 reps) (previous best: 27 reps)

51x9
51x9
51x7
51x4
total reps: 29

barbell row (target: 4 sets, 32 reps)

68.5x10
68.5x9
68.5x8
68.5x7
total reps: 34

shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

31x8
31x7
31x5
total reps: 20

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x4
bodyweight x5
bodyweight x6
total reps: 15

deadlift (heavy weights, low reps)

70x1
75x1
80x1





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 8

back squat (target 4 sets, 32 reps)

65 kg x3
65x4
65x5
65x6
total reps: 18

deadlift (target 2 sets, 12 reps)

68.5x6
68.5x7
total reps: 13

hack squat (target: 3 sets, 30 reps) (previous best: 15 reps)

22.5x4
22.5x6
22.5x8
total reps: 18

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 73 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 48 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 8

back squat (heavy weights, low reps)

75x1
80x1
82.5x1

bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

51x9
51x8
51x7
51x4
total reps: 28

barbell row (target: 4 sets, 32 reps)

67.5x9
70x7
70x5
70x4
total reps: 25

shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

31x8
31x6
31x4
total reps: 18

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x4
bodyweight x6
bodyweight x8
total reps: 18

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

25x11 / 18.5x9
25x7 / 18.5x10
25x5 / 18.5x5
total reps: 23 / 24

lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps)

5x10 / 47.5x8
5x9 / 47.5x8
5x8 / 47.5x8
total reps: 27 / 24

deadlift (heavy weights, low reps)

75x1
82.5x1
85x1





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 8

weigh in: 83 kg

bench press (heavy weights, low reps)
57.5x1

back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

65x7
65x8
65x6
65x2
total reps: 23

shoulder press (heavy weights, low reps)
37.5x1
38.5x0

Romanian deadlift (target: 3 sets, 30 reps)

47.5x11
47.5x10
47.5x9
total reps: 30

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

20x25 / 20x16 / 20x16
20x25 / 20x16 / 20x16
20x23 / 20x16 / 20x16
total reps: 73 / 48 / 48

barbell curl (heavy weights, low reps)
30x1
31x1
32.5x1





Cheers,

StrongBigLean

[StrongBigLean]

25/9/21

UPPER DAY 1 CYCLE 9

I have a bit of a chest infection so did light weights today.

bench press (target: 4 sets, 32 reps)

40x12
40x8
40x6
40x6
total reps: 32

barbell row (target: 4 sets, 32 reps)

50x12
50x8
50x6
50x6
total reps: 32

shoulder press (target: 3 sets, 25 reps)

25x12
25x8
25x5
total reps: 25

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x6
bodyweight x3
bodyweight x1
total reps: 10





Cheers

StrongBigLean

[StrongBigLean]

2/10/21

LOWER DAY 1 CYCLE 9

I have a bit of a chest infection so did light weights today.

back squat

30 kg x8
30x8
30x8
30x8
total reps: 32

deadlift

40x6
40x6
total reps: 12

hack squat (previous best: 18 reps)

22.5x7
22.5x6
22.5x6
total reps: 19

abs/calves superset (weighted crunches/calf raise right/calf raise left)

10x10 / 10x10 / 10x10
10x10 / 10x10 / 10x14
10x10 / 10x10 / 10x10
total reps: 30 / 30 / 34





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 9

I have a bit of a chest infection so did light weights today.

shoulder press

22.5 kg x9
22.5x8
22.5x8
total reps: 25

barbell row

40x9
40x8
40x8
40x7
total reps: 32

bench press

30x9
30x8
30x8
30x7
total reps: 32

lateral raise/barbell shrug superset

2.5x11 / 30x11
2.5x10 / 30x10
2.5x9 / 30x9
total reps: 30 / 30

pullups (close grip palms facing me)

bodyweight x4
bodyweight x4
bodyweight x2
total reps: 10

barbell curl/skullcrushers superset

20x11 / 10x11
20x10 / 10x10
20x9 / 10x9
total reps: 30 / 30





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 9

After starting listening to Arnie's autobiography, I'm going to try shocking the muscle by doing heavier weights and lower reps this time.

weigh in: 82.5 kg

back squat

70x2
70x3
70x3
70x3
70x4
70x3
70x2
72.5x2
72.5x2
72.5x1
(my form was not great for some of these)

Romanian deadlift

55x5
55x7
55x8
60x5
60x5
60x5
60x5
62.5x5
62.5x4
62.5x6
62.5x5

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

20x25 / 20x25 / 20x25
20x25 / 20x25 / 20x25
20x25 / 20x25 / 20x25
total reps: 75 / 75 / 75





Cheers,

StrongBigLean

[StrongBigLean]

UPDATE on workouts 7/10/21:

So recently I've been doing 2 workouts per week and before that I was doing 1 workout per week. This ties in with what my self-development coach has recommended: to build consistency first rather than intensity. Often in my life I've tried to start a habit very intensely but have only succeeded for about 4-5 months. For instance, I used to do a workout program that I found on this forum called "All Pro's Simple Beginner Routine" which was a 5 week cycle in which I worked out 3 times per week. I think I did 3-4 cycles in a row which is about 15-20 weeks or 4-5 months. But then when university re-started and I had other commitments then it all fell away and I ended up doing 0 workouts per week for several months. So I'm happy with doing 2 workouts per week currently, even if, eventually, I want to be doing more workouts per week (perhaps 3 or 4 per week). I want to build habits that I can maintain for 10-20 years!

I'm actually planning on starting self-defence/martial arts classes next week so I will go back to doing 1 workout per week and build consistency from there.

I'm currently listening to Arnold Schwarzenegger's autobiography. It's inspiring how he worked out 4-5 hours a day, 6 times a week! I can envisage myself eventually doing intense physical exercise perhaps 6 times a week. A combination of weightlifting, martial arts, jogging and perhaps even swimming and bike riding.

I can also envisage doing longer and more intense workouts. For instance, when I do back squats I currently try and do 32 reps over 4 sets. I can often manage this. My legs don't fail. Rather, I'm concerned about safe correct form. I could make my workout longer and more intense by trying to do 64 reps over 8 sets, or 100 reps over 12 sets. Another option is to pick the weight for which I can do 32 reps over 4 sets, and just keep doing 8 rep sets until I can't do it any more. Then I can instead do 7 rep sets or 6 rep sets, or lower the weight slightly and continue to do 8 rep sets. I could do this until my legs are on fire and are screaming and my muscles are torn up. This is what will make them grow I think.

As I demonstrated with my Romanian deadlift workout today, I've been using way too light weights since I could quite easily do 62.5 kg when previously I'd been doing 47.5 kg. This is the same for regular deadlift. If I want to get more serious about working out then its time to find out where my limit lies for these exercises (again while making sure I have safe correct form) and then start trying to improve from that limit.

I think I probably already am at or near my limit for bench press, barbell rows, shoulder press and barbell curls. But to make my workouts longer and more intense (and thus progress quicker), instead of stopping when I've done 4 sets of bench press, I can keep going until I can no longer do, say, 5 rep sets, then lower the weight and keep doing 5 rep sets and just keep working my way down until doing just 1 rep of the 20kg bar or the 10kg plate feels like agony!

NO PAIN, NO GAIN!

Some other ideas I've had to build me up physically and mentally is to sometimes set myself a target for a particular exercise. For example: "today I'm going to do 100 pull ups" or "today I'm going to 45kg x 100 reps on the bench press" or "today I'm going to do 500 sit ups".

With certain exercises like sit ups I could, eventually, start doing a certain amount everyday in order to make my abs look better. An amount that is manageable considering my other commitments. For instance, I could perhaps do 100 or 200 sit ups everyday. However, I believe that this wouldn't work as well for other exercises since my muscles would need time to recover.

Cheers,

StrongBigLean

[StrongBigLean]

9/10/21

UPPER DAY 1 CYCLE 10

weigh in: 83 kg

bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

51x9
51x9
51x8
51x6

reps: 32

51x3
47.5x5
47.5x4 (fail)
42.5x6
42.5x6 (fail)
42.5x5 (fail)
42.5x4 (fail)
40x5 (fail)

barbell row (target: 4 sets, 32 reps)

70x9
70x9
70x7
70x5

reps: 30

70x3
60x8
60x6
60x6 (fail)
60x5 (fail)
60x5 (fail)
60x4 (fail)
57.5x4 (fail)

shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

31x3
31x3
31x2

reps: 8

25x4
20x7
20x6
20x6
20x7
22.5x5
22.5x5

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x4
bodyweight x4
bodyweight x4

reps: 12

bodyweight x4
bodyweight x4
bodyweight x5
bodyweight x4
bodyweight x3

total reps: 32





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 10

back squat (target 4 sets, 32 reps) (previous best: 23 reps)

65 kg x3
65x4
65x5
65x6
total reps: 18

deadlift (target 2 sets, 12 reps)

70x7
70x6
total reps: 13

hack squat (target: 3 sets, 30 reps) (previous best: 19 reps)

22.5x11
22.5x11
22.5x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 76 reps)

20x16 / 20x16 / 20x16
20x17 / 20x17 / 20x17
20x18 / 20x18 / 20x18
total reps: 51 / 51 / 51





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 10 (PART 1)

weigh in: 83 kg

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x12
bodyweight x10
bodyweight x9
total reps: 31

bench press (target: 4 sets, 32 reps)

52.5x4
52.5x4
52.5x4
52.5x5
total reps: 17

barbell row (target: 4 sets, 32 reps) (previous best: 30 reps)

70x4
70x4
70x3
70x6
total reps: 17

shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

31x9
31x9
31x7
total reps: 25

I felt a twinge in my lower back after doing that last set of shoulder press so I didn't finish the rest of the workout.





Cheers

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 10 (PART 2)

weigh in: 84 kg

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 23 / 24)

25x12 / 18.5x12
25x10 / 18.5x10
25x10 / 18.5x10
total reps: 32 / 32

lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps) (previous best: __ / 24)

5x12 / 47.5x12
5x12 / 47.5x12
5x11 / 47.5x12
total reps: 35 / 36





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 10

back squat (target: 4 sets, 32 reps) (previous best: 23 reps)

65 kg x7
65x4

Really didn't feel like continuing the workout. Realised I was putting too much pressure on myself. I've had good squat workouts in the past where I've reached my target, today just wasn't my day. Doesn't mean I need to abort the workout. Sometimes you don't succeed, it's getting back up that counts.

65x2
65x3
total reps: 16

Romanian deadlift (target: 3 sets, 30 reps)

50x12
50x10
50x10
total reps: 32

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 76 reps)

20x12 / 20x16 / 20x16
20x12 / 20x16 / 20x17
20x12 / 20x18 / 20x17
total reps: 36 / 50 / 50





Cheers,

StrongBigLean

[StrongBigLean]

squats

65 kg x1
70x1
72.5x1
77.5x1
80x1
85x1

bench press

52.5x2
55x2
57.5x2

[StrongBigLean]

UPPER DAY 1 CYCLE 11

bench press (target: 4 sets, 32 reps) (previous best: 17 reps)

52.5 kg x9
52.5x9
52.5x4
52.5x4
total reps: 26

barbell row (target: 4 sets, 32 reps) (previous best: 30 reps)

70x10
70x10
70x8
70x6
total reps: 34

shoulder press (target: 3 sets, 25 reps)

32.5x9
32.5x5
32.5x4
total reps: 18

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x4
bodyweight x5
bodyweight x3
total reps: 12

squats

75x1
80x1
85x1
86x1

deadlift

60x1
70x1
80x1
90x1





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 11

back squat (target 4 sets, 32 reps) (previous best: 23 reps)

65 kg x5
65x5
65x2
65x1
total reps: 13

deadlift (target 2 sets, 12 reps)

75x7
75x6
total reps: 13

hack squat (target: 3 sets, 30 reps)

25x12
25x12
25x8
total reps: 32

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 76 reps)

20x26 / 20x26 / 20x26
20x26 / 20x26 / 20x26
20x26 / 20x26 / 20x26
total reps: 78 / 78 / 78





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 11

bench press (target: 4 sets, 32 reps) (previous best: 26 reps)

52.5x9
52.5x8
52.5x4
52.5x3
reps: 24

52.5x5
52.5x1
47.5x6
47.5x5
47.5x0 (couldn't lift the bar off the rack)
42.5x8
42.5x4
42.5x5
42.5x4
30x8
20x16

shoulder press (target: 3 sets, 25 reps) (previous best: 18 reps)

32.5x4
32.5x3
32.5x2
reps: 9

25x4
25x5
25x5
25x5
25x5

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

26x12 / 20x6
26x10 / 20x6
26x10 / 20x4
total reps: 32 / 16





Cheers

StrongBigLean

[StrongBigLean]

4/12/2021

LOWER DAY 2 CYCLE 11

back squat (target: 4 sets, 32 reps) (previous best: 23 reps)

40 kg x2
50x2

65x10
65x8
65x8
65x8
total reps: 34 (**** YEAH!)

The last few reps of the last few sets didn't have the best form.
The day after the workout (today) my back is hurting a bit, not sure if that's from the squats or the Romanian deadlift.
I'm going to focus on correct form when I do those exercises next, even if it takes a long time to progress to the next weight. Its not worth a bad back.

Romanian deadlift (target: 3 sets, 30 reps)

50x12
50x10
50x10
total reps: 32

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 79 reps)

20x27 / 20x16 / 20x16
20x27 / 20x16 / 20x16
20x27 / 20x16 / 20x16
total reps: 81 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 12

bench press (target: 4 sets, 32 reps) (previous best: 26 reps)

52.5x9
52.5x7
52.5x6
52.5x6
total reps: 28

barbell row (target: 4 sets, 32 reps)

71x3
71x4
71x5
71x6
total reps: 18

shoulder press (target: 3 sets, 25 reps) (previous best: 18 reps)

32.5x7
32.5x7
32.5x7
total reps: 21

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x5
bodyweight x5
bodyweight x7
total reps: 17

lateral raise/barbell shrug superset (target: 3 sets, 36/30 reps)

5x12 / 50x12
5x12 / 50x12
5x13 / 50x10
total reps: 37 / 34





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 12

back squat (target 4 sets, 32 reps)

66 kg x1
66x2
66x3
66x4
total reps: 10

deadlift (target 2 sets, 12 reps)

76x1

76x6
76x6
total reps: 12

hack squat (target: 3 sets, 30 reps)

26x11
26x11
26x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 79 reps)

20x27 / 20x27 / 20x27
20x27 / 20x27 / 20x27
20x27 / 20x27 / 20x27
total reps: 81 / 81 / 81





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 12

bench press (target: 4 sets, 32 reps) (previous best: 28 reps)

52.5 kg x9
52.5x8
52.5x6
52.5x6
total reps: 29

barbell row (target: 4 sets, 32 reps) (previous best: 18 reps)

71x4
71x5
71x6
71x7
total reps: 22

shoulder press (target: 3 sets, 25 reps) (previous best: 21 reps)

32.5x6
32.5x5
32.5x3
total reps: 14

lateral raise/barbell shrug superset (target: 3 sets, 38/30 reps)

5x13 / 52.5x11
5x13 / 52.5x10
5x13 / 52.5x10
total reps: 39 / 31

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: - / 16 reps)

27.5x11 / 20x6
27.5x11 / 20x6
27.5x9 / 20x8
total reps: 31 / 20

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x2
bodyweight x4
bodyweight x5
total reps: 11





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 12

Weigh in: 83.5 kg

back squat (target: 4 sets, 32 reps) (previous best: 10 reps)

66x2
66x3
66x4
66x5
total reps: 14

Romanian deadlift (target: 3 sets, 30 reps)

51x1
51x2

51x3
51x4
51x5
total reps: 12

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 82 reps)

20x20 / 20x20 / 20x20
20x20 / 20x20 / 20x20
20x20 / 20x20 / 20x20
total reps: 60 / 60 / 60





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 13

bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

52.5x9
52.5x9
52.5x3
52.5x4
total reps: 25

barbell row (target: 4 sets, 32 reps) (previous best: 22 reps)

71x5
71x6
71x7
71x8
total reps: 26

shoulder press (target: 3 sets, 25 reps) (previous best: 21 reps)

32.5x8
32.5x6
32.5x5
total reps: 19

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x8
bodyweight x8
bodyweight x9
total reps: 25





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 13

back squat (target 4 sets, 32 reps) (previous best: 14 reps)

66 kg x3
66x4
66x5
66x6
total reps: 18

deadlift (target 2 sets, 12 reps)

77.5x1

77.5x6
77.5x6
total reps: 12

hack squat (target: 3 sets, 30 reps)

27.5x11
27.5x11
27.5x8
total reps: 30

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 82 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x18 / 20x18 / 20x18
total reps: 50 / 50 / 50





Cheers,

StrongBigLean

[StrongBigLean]

23/1/2022

UPPER DAY 2 CYCLE 13

bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

52.5 kg x9
52.5x9
52.5x7
52.5x5
total reps: 30

barbell row (target: 4 sets, 32 reps) (previous best: 26 reps)

71x6
71x7
71x8
71x6
total reps: 27

shoulder press (target: 3 sets, 25 reps) (previous best: 21 reps)

32.5x8
32.5x7
32.5x5
total reps: 20
*** next time, do this exercise first.

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x4
bodyweight x4
bodyweight x3
total reps: 11

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: - / 20 reps)

28.5x5 / 20x7
28.5x5 / 20x7
28.5x6 / 20x10
total reps: 16 / 24

lateral raise/barbell shrug superset (target: 3 sets, 40/30 reps)

5x14 / 55x11
5x14 / 55x11
5x14 / 55x11
total reps: 42 / 33
(In the lateral raises I sometimes rested my arms between reps to allow my muscles to recover. I think that next time I should see how many I can do without resting)





Cheers

StrongBigLean

[StrongBigLean]

29/1/2022

LOWER DAY 2 CYCLE 13

back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

66x4
66x5
66x6
66x7
total reps: 22

Romanian deadlift (target: 3 sets, 30 reps) (previous best: 12 reps)

51x4
51x5
51x6
total reps: 15

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 82 reps)

20x28 / 20x28 / 20x28
20x28 / 20x28 / 20x28
20x28 / 20x28 / 20x28
total reps: 84 / 84 / 84





Cheers,

StrongBigLean